Chickpea Burgers
272
- Prep Time10 mins
- Total Time35 mins
- Makes6 to 8 Servings
Photo: Maya Visnyei
Ingredients
1/3 cup quinoa
1/4 cup olive oil, divided
2 cups chopped onion
1 cup chopped cremini mushrooms
1 tbsp chopped garlic
1 1/2 tsp chili powder
1 tsp dried oregano
3 cups canned chickpeas, rinsed and drained
1/2 cup toasted walnuts, pieces
1/4 cup ground flax seed, (also called flax meal)
1 tbsp Worchestershire sauce, (look for a vegan variety to make this recipe veg)
2 tsp salt
1/2 tsp black pepper
Instructions
Bring a small pot of water to a boil over high heat. Add quinoa and cook for 8 to 10 min or until just tender. Drain in a fine-mesh sieve. Place sieve over empty pot on turned-off (but still warm) burner. Cover with a kitchen towel and let steam 5 min more or until quinoa is dry and fluffy.
Heat 2 tbsp olive oil in a large frying pan over medium. Add onions and sauté for 5 min or until lightly browned. Turn heat to high, add mushrooms and sauté for 4 min or until browned. Add garlic, chili powder and oregano; sauté 1 min longer. Remove from heat.
Pulse chickpeas and walnuts in the food processor until coarsely ground. Add onion mixture, quinoa, flax, Worcestershire, salt and pepper. Stir to combine. Divide mixture into 8 portions and press into patties about ¾-in. thick.
Heat 1 tbsp oil in a non-stick frying pan over medium. Working in batches and adding remaining oil as needed, fry burgers for 2 min a side or until browned and heated through. Serve with or without a bun.
Nutrition (per serving)
Calories 255, Protein 8g, Carbohydrates 25g, Fat 15g, Fibre 5g, Sodium 616mg.
Tip:
Don’t need all the burgers tonight? Place them on a plastic wrap-lined tray and freeze in a single layer, then transfer to a sealed bag. Defrost in the fridge before frying.
Combine 2 tbsp mayonnaise with 1 tbsp Thai sweet chili sauce to top these tasty burgers.
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